Wednesday, 4/18/18

Weightlifting

(30min)
Linear Progression Week 9

1A: Weighted Pull-ups (10×3 20/15)

1B: Shoulder Press (3-3-3-3-3-3-3-3-3-3@ (WK8+7.5#))

1Ca: Barbell Rollout (5×10 (after 1st-5th Working Sets))

1Cb: 60 seconds Rest  (5×60 sec rest (after 6th-10th Working sets))

Metcon

Metcon (Time)

For time,
400m Run
21 Thrusters 95/65
21 Pull-ups
300m Run
15 Thrusters 95/65
15 Pull-ups
200m Run
9 Thrusters 95/65
9 Pull-ups

(17min)

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